The Sequence of
Learning and Practice

1. 1Samasthiti
2. 2Urdhva Hastasana
3. 3Urdhva Baddhanguliyasana
4. 4Namaskarasana
5. 5Urdhva Namaskarasana from Urdhva Hastasana
6. 6Utthita Hasta Padasana
7. 7Parsva Hasta Padasana
8. 8Utthita Trikonasana
9. 9Parsvottanasanastanding with concave back and hands on waist
10. 10Prasarita Padottanasanaconcave back
11. 11Dandasana
12. 12Urdhva Hasta Dandasana
13. 13Padangustha Dandasana
14. 14Paschimottanasana
15. 15Savasana

1. 1Samasthiti
2. 2Urdhva Hastasana
3. 3Urdhva Baddhanguliyasana
4. 4Namaskarasana
5. 5Urdhva Namaskarasana from Urdhva Hastasana
6. 6Utthita Hasta Padasana
7. 7Parsva Hasta Padasana
8. 8Utthita Trikonasana
9. 9Virabhadrasana II
10. 10Utthita Parsvakonasana
11. 11Parsvottanasanastanding with concave back and hands on waist
12. 12Parsvottanasanahands down, head down
13. 13Prasarita Padottanasanaconcave back
14. 14Dandasana
15. 15Urdhva Hasta Dandasana
16. 16Padangustha Dandasana
17. 17Ardha Halasanaswinging from floor to rest feet on the wall
18. 18Paschimottanasana
19. 19Savasana

1. 1Samasthiti
2. 2Urdhva Baddhanguliyasana
3. 3Vrksasana
4. 4Utthita Trikonasana
5. 5Virabhadrasana II
6. 6Utthita Parsvakonasana
7. 7Virabhadrasana Iturning the trunk
8. 8Utkatasana
9. 9Parsvottanasanahands down, head down
10. 10Baddha Hasta Uttanasana
11. 11Ardha Halasanaswinging from floor to rest feet on the wall
12. 12Paschimottanasana
13. 13Setu Bandha Sarvangasana
14. 14Savasana

1. 1Samasthiti
2. 2Urdhva Baddhanguliyasana
3. 3Utthita Trikonasana
4. 4Virabhadrasana II
5. 5Utthita Parsvakonasana
6. 6Vimanasana
7. 7Virabhadrasana I
8. 8Utkatasana
9. 9Parsvottanasanahands down, head down
10. 10Uttanasana
11. 11Ardha Halasanaswinging from floor to rest feet on the wall
12. 12Eka Pada Sarvangasana
13. 13Paschimottanasana
14. 14Setu Bandha Sarvangasana
15. 15Savasana

1. 1Samasthiti
2. 2Urdhva Hastasana
3. 3Urdhva Baddhanguliyasana
4. 4Namaskarasana
5. 5Urdhva Namaskarasana from Urdhva Hastasana
6. 6Paschima Baddha Hastasana
7. 7Gomukhasana
8. 8Paschima Namaskarasana
9. 9Vrksasana
10. 10Utkatasana
11. 11Utthita Hasta Padasana
12. 12Parsva Hasta Padasana
13. 13Utthita Trikonasana
14. 14Virabhadrasana II
15. 15Utthita Parsvakonasana
16. 16Vimanasana
17. 17Virabhadrasana I
18. 18Prasarita Padottanasana
19. 19Adho Mukha Svanasana
20. 20Uttanasanaconcave back
21. 21Padangushthasana
22. 22Ardha Halasanaswinging from floor to rest feet on the wall
23. 23Eka Pada Sarvangasana
24. 24Salamba Sarvangasana
25. 25Halasana
26. 26Karnapidasana
27. 27Paschimottanasana
28. 28Savasana

1. 1Samasthiti
2. 2Urdhva Baddhanguliyasana
3. 3Paschima Baddha Hastasana
4. 4Gomukhasana
5. 5Paschima Namaskarasana
6. 6Vrksasana
7. 7Utkatasana
8. 8Utthita Hasta Padasana
9. 9Parsva Hasta Padasana
10. 10Utthita Trikonasana
11. 11Virabhadrasana II
12. 12Utthita Parsvakonasana
13. 13Vimanasana
14. 14Virabhadrasana I
15. 15Ardha Chandrasana
16. 16Parsvottanasana
17. 17Adho Mukha Svanasana
18. 18Uttanasanaconcave back
19. 19Uttanasanafeet together, concave back
20. 20Padangushthasana
21. 21Ardha Halasanaswinging from floor to rest feet on the wall
22. 22Eka Pada Sarvangasana
23. 23Salamba Sarvangasana
24. 24Halasana
25. 25Karnapidasana
26. 26Paschimottanasana
27. 27Savasana

1. 1Samasthiti
2. 2Utthita Trikonasana
3. 3Virabhadrasana II
4. 4Vimanasana
5. 5Parivrtta Trikonasana
6. 6Ardha Chandrasana
7. 7Uttanasana
8. 8Padangushthasana
9. 9Virasana
10. 10Parvatasana in Virasana
11. 11Adho Mukha Virasana
12. 12Adho Mukha Svanasana
13. 13Urdhva Mukha Svanasana
14. 14Dandasana
15. 15Urdhva Hasta Dandasana
16. 16Padangustha Dandasana
17. 17Paschimottanasana
18. 18Janu Sirsasana
19. 19Paschimottanasana
20. 20Ardha Sirsasana
21. 21Salamba Sarvangasana
22. 22Eka Pada Sarvangasana
23. 23Supta Konasana
24. 24Halasana
25. 25Karnapidasana
26. 26Paschimottanasana
27. 27Savasana

1. 1Samasthiti
2. 2Utthita Trikonasana
3. 3Utthita Parsvakonasana
4. 4Virabhadrasana I
5. 5Parivrtta Trikonasanaleft hand inside of right foot
6. 6Ardha Chandrasana
7. 7Uttanasana
8. 8Padangushthasana
9. 9Virasana
10. 10Parvatasana in Virasana
11. 11Adho Mukha Virasana
12. 12Adho Mukha Svanasana
13. 13Urdhva Mukha Svanasana
14. 14Dandasana
15. 15Urdhva Hasta Dandasana
16. 16Padangustha Dandasana
17. 17Paschimottanasana
18. 18Janu Sirsasana
19. 19Paschimottanasana
20. 20Ardha Sirsasana
21. 21Salamba Sarvangasana
22. 22Eka Pada Sarvangasana
23. 23Halasana
24. 24Paschimottanasana
25. 25Savasana

1. 1Samasthiti
2. 2Urdhva Hastasana
3. 3Utthita Trikonasana
4. 4Virabhadrasana II
5. 5Utthita Parsvakonasana
6. 6Ardha Chandrasana
7. 7Uttanasana
8. 8Parsvottanasana
9. 9Prasarita Padottanasana
10. 10Upavistha Konasana
11. 11Svastikasana
12. 12Parvatasana in Svastikasana
13. 13Virasana
14. 14Gomukhasanaonly leg position
15. 15Bharadvajasana Ionly leg position
16. 16Urdhva Prasarita Eka Pada Sirsasana
17. 17Adho Mukha Svanasana
18. 18Urdhva Mukha Svanasana
19. 19Salamba Sarvangasana
20. 20Eka Pada Sarvangasana
21. 21Halasana
22. 22Karnapidasana
23. 23Urdhva Prasarita Padasana
24. 24Janu Sirsasana
25. 25Paschimottanasana
26. 26Savasana

1. 1Samasthiti
2. 2Urdhva Baddhanguliyasana
3. 3Utthita Trikonasana
4. 4Virabhadrasana II
5. 5Utthita Parsvakonasana
6. 6Virabhadrasana I
7. 7Virabhadrasana III
8. 8Uttanasana
9. 9Parsvottanasana
10. 10Prasarita Padottanasana
11. 11Upavistha Konasana
12. 12Svastikasana
13. 13Parvatasana in Svastikasana
14. 14Virasana
15. 15Gomukhasanaonly leg position
16. 16Bharadvajasana Ionly leg position
17. 17Urdhva Prasarita Eka Pada Sirsasana
18. 18Adho Mukha Svanasana
19. 19Urdhva Mukha Svanasana
20. 20Salamba Sarvangasana
21. 21Supta Konasana
22. 22Halasana
23. 23Karnapidasana
24. 24Urdhva Prasarita Padasana
25. 25Janu Sirsasana
26. 26Paschimottanasana
27. 27Savasana

1. 1Samasthiti
2. 2Urdhva Hastasana
3. 3Utthita Trikonasana
4. 4Virabhadrasana II
5. 5Utthita Parsvakonasana
6. 6Virabhadrasana III
7. 7Ardha Chandrasana
8. 8Uttanasana
9. 9Parsvottanasana
10. 10Prasarita Padottanasana
11. 11Upavistha Konasana
12. 12Parvatasana in Svastikasana
13. 13Virasana
14. 14Gomukhasana
15. 15Bharadvajasana I
16. 16Salamba Sirsasana
17. 17Adho Mukha Svanasana
18. 18Urdhva Mukha Svanasana
19. 19Salamba Sarvangasana
20. 20Eka Pada Sarvangasana
21. 21Supta Konasana
22. 22Halasana
23. 23Paripurna Navasana
24. 24Janu Sirsasana
25. 25Paschimottanasana
26. 26Savasana

1. 1Samasthiti
2. 2Urdhva Baddhanguliyasana
3. 3Utthita Trikonasana
4. 4Virabhadrasana II
5. 5Utthita Parsvakonasana
6. 6Virabhadrasana I
7. 7Virabhadrasana III
8. 8Ardha Chandrasana
9. 9Uttanasana
10. 10Parsvottanasana
11. 11Prasarita Padottanasana
12. 12Svastikasana
13. 13Parvatasana in Svastikasana
14. 14Bharadvajasana I
15. 15Salamba Sirsasana
16. 16Adho Mukha Svanasana
17. 17Urdhva Mukha Svanasana
18. 18Salamba Sarvangasana
19. 19Eka Pada Sarvangasana
20. 20Supta Konasana
21. 21Halasana
22. 22Karnapidasana
23. 23Paripurna Navasana
24. 24Janu Sirsasana
25. 25Paschimottanasana
26. 26Savasana

1. 1Samasthiti
2. 2Utthita Trikonasana
3. 3Utthita Parsvakonasana
4. 4Virabhadrasana I
5. 5Parivrtta Trikonasana
6. 6Vimanasana
7. 7Parsvottanasana
8. 8Prasarita Padottanasana
9. 9Adho Mukha Svanasana
10. 10Urdhva Mukha Svanasana
11. 11Chaturanga Dandasana
12. 12Dandasana
13. 13Baddha Konasana
14. 14Supta Baddha Konasana
15. 15Upavistha Konasana
16. 16Bharadvajasana I
17. 17Salamba Sirsasana
18. 18Salamba Sarvangasana
19. 19Halasana
20. 20Karnapidasana
21. 21Supta Padangusthasana
22. 22Paschimottanasana
23. 23Janu Sirsasana
24. 24Paschimottanasana
25. 25Savasana

1. 1Samasthiti
2. 2Utthita Trikonasana
3. 3Utthita Parsvakonasana
4. 4Virabhadrasana I
5. 5Virabhadrasana III
6. 6Ardha Chandrasana
7. 7Parivrtta Trikonasana
8. 8Vimanasana
9. 9Uttanasana
10. 10Prasarita Padottanasana
11. 11Adho Mukha Svanasana
12. 12Urdhva Mukha Svanasana
13. 13Dandasana
14. 14Paripurna Navasana
15. 15Parvatasana in Virasana
16. 16Supta Virasana
17. 17Baddha Konasana
18. 18Upavistha Konasana
19. 19Bharadvajasana I
20. 20Salamba Sirsasana
21. 21Salamba Sarvangasana
22. 22Halasana
23. 23Karnapidasana
24. 24Supta Padangusthasana
25. 25Paschimottanasana
26. 26Janu Sirsasana
27. 27Paschimottanasana
28. 28Savasana

1. 1Samasthiti
2. 2Utthita Trikonasana
3. 3Utthita Parsvakonasana
4. 4Virabhadrasana I
5. 5Virabhadrasana III
6. 6Ardha Chandrasana
7. 7Parivrtta Trikonasana
8. 8Prasarita Padottanasana
9. 9Adho Mukha Svanasana
10. 10Urdhva Mukha Svanasana
11. 11Chaturanga Dandasana
12. 12Dandasana
13. 13Baddha Konasana
14. 14Supta Baddha Konasana
15. 15Upavistha Konasana
16. 16Bharadvajasana I
17. 17Salamba Sirsasana
18. 18Salamba Sarvangasana
19. 19Halasana
20. 20Karnapidasana
21. 21Supta Padangusthasana
22. 22Paschimottanasana
23. 23Janu Sirsasana
24. 24Paschimottanasana
25. 25Savasana

1. 1Samasthiti
2. 2Utthita Trikonasana
3. 3Utthita Parsvakonasana
4. 4Virabhadrasana I
5. 5Prasarita Padottanasana
6. 6Adho Mukha Svanasana
7. 7Chaturanga Dandasana
8. 8Dandasana
9. 9Paripurna Navasana
10. 10Parvatasana in Virasana
11. 11Supta Virasana
12. 12Baddha Konasana
13. 13Upavistha Konasana
14. 14Bharadvajasana I
15. 15Salamba Sirsasana
16. 16Salamba Sarvangasana
17. 17Halasana
18. 18Karnapidasana
19. 19Supta Padangusthasana
20. 20Paschimottanasana
21. 21Janu Sirsasana
22. 22Paschimottanasana
23. 23Savasana

1. 1Samasthiti
2. 2Urdhva Hastasana
3. 3Urdhva Baddhanguliyasana
4. 4Gomukhasana
5. 5Paschima Baddha Hastasana
6. 6Paschima Namaskarasana
7. 7Vrksasana
8. 8Utkatasana
9. 9Utthita Trikonasana
10. 10Virabhadrasana II
11. 11Utthita Parsvakonasana
12. 12Virabhadrasana I
13. 13Vimanasana
14. 14Parsvottanasana
15. 15Prasarita Padottanasana
16. 16Uttanasana
17. 17Padangusthasana
18. 18Adho Mukha Svanasana
19. 19Surya Namaskar
20. 20Virasana
21. 21Parvatasana in Virasana
22. 22Parighasana
23. 23Salamba Sirsasana
24. 24Bharadvajasana 1 (on chair)without holding
25. 25Dandasana
26. 26Upavistha Konasana
27. 27Padangustha Upavistha Konasana
28. 28Baddha Konasana
29. 29Svastikasana
30. 30Paschimottanasana
31. 31Janu Sirsasana
32. 32Trianga Mukhaikapada Paschimottanasana
33. 33Adho Mukha Upavistha Konasana
34. 34Paschimottanasana
35. 35Supta Baddha Konasana
36. 36Salamba Sarvangasana
37. 37Eka Pada Sarvangasana
38. 38Halasana
39. 39Karnapidasana
40. 40Supta Konasana
41. 41Paschimottanasana
42. 42Savasana

1. 1Samasthiti
2. 2Gomukhasana
3. 3Paschima Baddha Hastasana
4. 4Utthita Trikonasana
5. 5Virabhadrasana II
6. 6Utthita Parsvakonasana
7. 7Virabhadrasana I
8. 8Vrksasana
9. 9Ardha Chandrasana
10. 10Virabhadrasana III
11. 11Parivrtta Trikonasana
12. 12Parivrtta Parsvakonasana - Vimanasana
13. 13Parsvottanasana
14. 14Prasarita Padottanasana
15. 15Uttanasana
16. 16Padangusthasana
17. 17Adho Mukha Svanasana
18. 18Surya Namaskar
19. 19Virasana
20. 20Gomukhasana
21. 21Parighasana
22. 22Salamba Sirsasana
23. 23Bharadvajasana 1 (on chair)without holding
24. 24Dandasana
25. 25Parvatasana in Svastikasana
26. 26Paschimottanasana
27. 27Janu Sirsasana
28. 28Trianga Mukhaikapada Paschimottanasana
29. 29Paripurna Navasana
30. 30Paschimottanasana
31. 31Supta Virasana
32. 32Salamba Sarvangasana
33. 33Parsvaika Pada Sarvangasana
34. 34Halasana
35. 35Parsva Halasana
36. 36Paschimottanasana
37. 37Savasana

1. 1Samasthiti
2. 2Urdhva Hastasana
3. 3Urdhva Baddhanguliyasana
4. 4Gomukhasana
5. 5Paschima Baddha Hastasana
6. 6Paschima Namaskarasana
7. 7Vrksasana
8. 8Utkatasana
9. 9Utthita Trikonasana
10. 10Utthita Parsvakonasana
11. 11Virabhadrasana I
12. 12Virabhadrasana III
13. 13Parivrtta Trikonasana
14. 14Parivrtta Parsvakonasana - Vimanasana
15. 15Parsvottanasana
16. 16Prasarita Padottanasana
17. 17Uttanasana
18. 18Padangusthasana
19. 19Adho Mukha Svanasana
20. 20Surya Namaskar
21. 21Virasana
22. 22Parvatasana in Virasana
23. 23Parighasana
24. 24Salamba Sirsasana
25. 25Bharadvajasana 1 (on chair)holding
26. 26Dandasana
27. 27Upavistha Konasana
28. 28Padangustha Upavistha Konasana
29. 29Baddha Konasana
30. 30Svastikasana
31. 31Paschimottanasana
32. 32Janu Sirsasana
33. 33Trianga Mukhaikapada Paschimottanasana
34. 34Marichyasana 1
35. 35Adho Mukha Upavistha Konasana
36. 36Paschimottanasana
37. 37Supta Baddha Konasana
38. 38Salamba Sarvangasana
39. 39Halasana
40. 40Supta Konasana
41. 41Paschimottanasana
42. 42Savasana

1. 1Samasthiti
2. 2Gomukhasana
3. 3Paschima Baddha Hastasana
4. 4Vrksasana
5. 5Utkatasana
6. 6Utthita Trikonasana
7. 7Virabhadrasana I
8. 8Ardha Chandrasana
9. 9Virabhadrasana III
10. 10Parsvottanasana
11. 11Prasarita Padottanasana
12. 12Uttanasana
13. 13Padangusthasana
14. 14Adho Mukha Svanasana
15. 15Surya Namaskar
16. 16Virasana
17. 17Gomukhasana
18. 18Salamba Sirsasana
19. 19Bharadvajasana 1 (on chair)holding
20. 20Dandasana
21. 21Parvatasana in Svastikasana
22. 22Paschimottanasana
23. 23Janu Sirsasana
24. 24Trianga Mukhaikapada Paschimottanasana
25. 25Marichyasana 1
26. 26Adho Mukha Upavistha Konasana
27. 27Paripurna Navasana
28. 28Paschimottanasana
29. 29Supta Virasana
30. 30Salamba Sarvangasana
31. 31Parsvaika Pada Sarvangasana
32. 32Halasana
33. 33Karnapidasana
34. 34Parsva Halasana
35. 35Paschimottanasana
36. 36Savasana

1. 1Samasthiti
2. 2Urdhva Hastasana
3. 3Urdhva Baddhanguliyasana
4. 4Vrksasana
5. 5Utthita Trikonasana
6. 6Virabhadrasana II
7. 7Utthita Parsvakonasana
8. 8Virabhadrasana I
9. 9Parivrtta Trikonasana
10. 10Parivrtta Parsvakonasana - Vimanasana
11. 11Parsvottanasana
12. 12Prasarita Padottanasana
13. 13Uttanasana
14. 14Adho Mukha Svanasana
15. 15Virasana
16. 16Parighasana
17. 17Dandasana
18. 18Urdhva Hasta Dandasana
19. 19Padangustha Dandasana
20. 20Padangustha Upavistha Konasana
21. 21Svastikasana
22. 22Parvatasana in Svastikasana
23. 23Gomukhasana
24. 24Salamba Sirsasana
25. 25Salamba Sarvangasana
26. 26Halasana
27. 27Parsva Halasana
28. 28Bharadvajasana 1 (on chair)
29. 29Bharadvajasana I
30. 30Bharadvajasana IIonly leg position
31. 31Paschimottanasana
32. 32Janu Sirsasana
33. 33Trianga Mukhaikapada Paschimottanasana
34. 34Marichyasana 1
35. 35Upavistha Konasana
36. 36Viparita Karni
37. 37Savasana

1. 1Samasthiti
2. 2Urdhva Hastasana
3. 3Urdhva Baddhanguliyasana
4. 4Utthita Trikonasana
5. 5Virabhadrasana II
6. 6Utthita Parsvakonasana
7. 7Virabhadrasana I
8. 8Ardha Chandrasana
9. 9Virabhadrasana III
10. 10Uttanasana
11. 11Padangusthasana
12. 12Virasana
13. 13Dandasana
14. 14Urdhva Hasta Dandasana
15. 15Padangustha Dandasana
16. 16Baddha Konasana
17. 17Upavistha Konasana
18. 18Parvatasana in Virasana
19. 19Gomukhasana
20. 20Salamba Sirsasana
21. 21Salamba Sarvangasana
22. 22Eka Pada Sarvangasana
23. 23Parsvaika Pada Sarvangasana
24. 24Ardha Halasana
25. 25Halasana
26. 26Karnapidasana
27. 27Supta Konasana
28. 28Parsva Halasana
29. 29Bharadvajasana I
30. 30Paschimottanasana
31. 31Janu Sirsasana
32. 32Trianga Mukhaikapada Paschimottanasana
33. 33Upavistha Konasana
34. 34Savasana

1. 1Samasthiti
2. 2Urdhva Hastasana
3. 3Urdhva Baddhanguliyasana
4. 4Utthita Trikonasana
5. 5Virabhadrasana II
6. 6Utthita Parsvakonasana
7. 7Virabhadrasana I
8. 8Parivrtta Trikonasana
9. 9Parivrtta Parsvakonasana - Vimanasana
10. 10Parsvottanasana
11. 11Prasarita Padottanasana
12. 12Uttanasana
13. 13Adho Mukha Svanasana
14. 14Virasana
15. 15Parighasana
16. 16Dandasana
17. 17Urdhva Hasta Dandasana
18. 18Padangustha Dandasana
19. 19Padangustha Upavistha Konasana
20. 20Svastikasana
21. 21Parvatasana in Svastikasana
22. 22Gomukhasana
23. 23Salamba Sirsasana
24. 24Salamba Sarvangasana
25. 25Halasana
26. 26Parsva Halasana
27. 27Bharadvajasana 1 (on chair)
28. 28Bharadvajasana I
29. 29Bharadvajasana IIonly leg position
30. 30Paschimottanasana
31. 31Janu Sirsasana
32. 32Trianga Mukhaikapada Paschimottanasana
33. 33Marichyasana 1
34. 34Upavistha Konasana
35. 35Viparita Karni
36. 36Savasana

1. 1Samasthiti
2. 2Urdhva Hastasana
3. 3Urdhva Baddhanguliyasana
4. 4Utthita Trikonasana
5. 5Utthita Parsvakonasana
6. 6Virabhadrasana I
7. 7Vrksasana
8. 8Ardha Chandrasana
9. 9Virabhadrasana III
10. 10Uttanasana
11. 11Padangusthasana
12. 12Virasana
13. 13Dandasana
14. 14Urdhva Hasta Dandasana
15. 15Padangustha Dandasana
16. 16Baddha Konasana
17. 17Upavistha Konasana
18. 18Virasana
19. 19Parvatasana in Virasana
20. 20Gomukhasana
21. 21Salamba Sirsasana
22. 22Salamba Sarvangasana
23. 23Eka Pada Sarvangasana
24. 24Parsvaika Pada Sarvangasana
25. 25Ardha Halasana
26. 26Halasana
27. 27Karnapidasana
28. 28Supta Konasana
29. 29Parsva Halasana
30. 30Bharadvajasana I
31. 31Paschimottanasana
32. 32Janu Sirsasana
33. 33Trianga Mukhaikapada Paschimottanasana
34. 34Marichyasana 1
35. 34Upavistha Konasana
36. 35Savasana

The book itself numbers both Marichyasana 1 and Upavistha Konasana as 34 in this week. Both are kept here.

1. 1Samasthiti
2. 2Urdhva Hastasana
3. 3Urdhva Baddhanguliyasana
4. 4Gomukhasana
5. 5Paschima Namaskarasana
6. 6Vrksasana
7. 7Utkatasana
8. 8Utthita Hasta Padasana
9. 9Parsva Hasta Padasana
10. 10Utthita Trikonasana
11. 11Utthita Parsvakonasana
12. 12Virabhadrasana I
13. 13Ardha Chandrasana
14. 14Virabhadrasana III
15. 15Parivrtta Trikonasana
16. 16Parivrtta Parsvakonasana - Vimanasana
17. 17Parighasana
18. 18Parsvottanasana
19. 19Prasarita Padottanasana
20. 20Uttanasana
21. 21Padangusthasana
22. 22Adho Mukha Svanasana
23. 23Surya Namaskar (repeat as per capacity)
24. 24Urdhva Mukha Svanasana
25. 25Dhanurasana
26. 26Salabhasana
27. 27Ustrasana
28. 28Adho Mukha Svanasana
29. 29Parvatasana in Svastikasana
30. 30Parvatasana in Virasana
31. 31Bharadvajasana I
32. 32Bharadvajasana II
33. 33Supta Padangusthasana I and II
34. 34Salamba Sirsasana
35. 35Salamba Sarvangasana
36. 36Halasana
37. 37Paschimottanasana
38. 38Savasana

1. 1Samasthiti
2. 2Gomukhasana
3. 3Paschima Namaskarasana
4. 4Utkatasana
5. 5Utthita Hasta Padasana
6. 6Parsva Hasta Padasana
7. 7Utthita Trikonasana
8. 8Virabhadrasana II
9. 9Utthita Parsvakonasana
10. 10Virabhadrasana I
11. 11Parivrtta Trikonasana
12. 12Parivrtta Parsvakonasana - Vimanasana
13. 13Parighasana
14. 14Parsvottanasana
15. 15Prasarita Padottanasana
16. 16Uttanasana
17. 17Padangusthasana
18. 18Adho Mukha Svanasana
19. 19Urdhva Mukha Svanasana
20. 20Dhanurasana
21. 21Salabhasana
22. 22Ustrasana
23. 23Adho Mukha Svanasana
24. 24Parvatasana in Svastikasana
25. 25Parvatasana in Virasana
26. 26Bharadvajasana I
27. 27Bharadvajasana II
28. 28Supta Padangusthasana I and II
29. 29Salamba Sirsasana
30. 30Salamba Sarvangasana
31. 31Eka Pada Sarvangasana
32. 32Parsvaika Pada Sarvangasana
33. 33Ardha Halasana
34. 34Halasana
35. 35Karnapidasana
36. 36Supta Konasana
37. 37Parsva Halasana
38. 38Paschimottanasana
39. 39Savasana

1. 1Samasthiti
2. 2Urdhva Hastasana
3. 3Urdhva Baddhanguliyasana
4. 4Gomukhasana
5. 5Paschima Namaskarasana
6. 6Vrksasana
7. 7Utkatasana
8. 8Utthita Hasta Padasana
9. 9Parsva Hasta Padasana
10. 10Utthita Trikonasana
11. 11Utthita Parsvakonasana
12. 12Virabhadrasana I
13. 13Ardha Chandrasana
14. 14Virabhadrasana III
15. 15Parivrtta Trikonasana
16. 16Parivrtta Parsvakonasana - Vimanasana
17. 17Parighasana
18. 18Parsvottanasana
19. 19Prasarita Padottanasana
20. 20Uttanasana
21. 21Padangusthasana
22. 22Adho Mukha Svanasana
23. 23Surya Namaskar (repeat as per capacity)
24. 24Urdhva Mukha Svanasana
25. 25Dhanurasana
26. 26Salabhasana
27. 27Ustrasana
28. 28Adho Mukha Svanasana
29. 29Parvatasana in Svastikasana
30. 30Parvatasana in Virasana
31. 31Bharadvajasana I
32. 32Bharadvajasana II
33. 33Supta Padangusthasana I and II
34. 34Salamba Sirsasana
35. 35Salamba Sarvangasana
36. 36Halasana
37. 37Paschimottanasana
38. 38Savasana

1. 1Samasthiti
2. 2Gomukhasana
3. 3Paschima Namaskarasana
4. 4Utkatasana
5. 5Utthita Hasta Padasana
6. 6Parsva Hasta Padasana
7. 7Utthita Trikonasana
8. 8Virabhadrasana II
9. 9Utthita Parsvakonasana
10. 10Virabhadrasana I
11. 11Parivrtta Trikonasana
12. 12Parivrtta Parsvakonasana - Vimanasana
13. 13Parighasana
14. 14Parsvottanasana
15. 15Prasarita Padottanasana
16. 16Uttanasana
17. 17Padangusthasana
18. 18Adho Mukha Svanasana
19. 19Urdhva Mukha Svanasana
20. 20Dhanurasana
21. 21Salabhasana
22. 22Ustrasana
23. 23Adho Mukha Svanasana
24. 24Parvatasana in Svastikasana
25. 25Parvatasana in Virasana
26. 26Bharadvajasana I
27. 27Bharadvajasana II
28. 28Supta Padangusthasana I and II
29. 29Salamba Sirsasana
30. 30Salamba Sarvangasana
31. 31Eka Pada Sarvangasana
32. 32Parsvaika Pada Sarvangasana
33. 33Ardha Halasana
34. 34Halasana
35. 35Karnapidasana
36. 36Supta Konasana
37. 37Parsva Halasana
38. 38Paschimottanasana
39. 39Savasana